This Friday was time for another training ride.

A ride from Harmarket Bycicles parking lot, for a fast route on route 55 to The plains then heading northwest, with the famous loop around Frog Town – Rectortown – Atoke – 50 – Zulla.

This an awesome 17 mile loop with extensive flat sections that allows a very fast loop for sustained Z4 training:

The complete ride was 46 miles long looks very funny on the map, but it’s a great training circuit with a mix of long fast sections with some long, but not steep, climbing sections:

The complete workout a hard workout, with most time spent on Threshold zone, both on power output and heart rate zone.

The overall effort was right at FTP level (IIF = 1.03), with heart rate right in Z3… which means I can push harder and improve my power output… maybe a new FTP calculation is in order